Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo

WOD Sprint Progression
10m on Min 1
20m on Min 2
30m on Min 3
40m on Min 4
up To
100m on Min 10

Warm Up
2 Rounds:
20 Sit Ups
10 2 Foot Bounds
10 Pull Ups
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box jumps

Warm Up
3 Rounds:
10 Tuck Jump
10 Burpees
10 Thrusters

Snatch Complex 3

Push Press 5×5

WOD – Bulgarian
Bench Press

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls

Mats
Ladders

Find Bench Press Max 15 Minutes

WOD
10 Rounds
100m Run
21 Air Squats

Take Bulgarian Sheet and Fill Out Bench Portion
Sheet Due Tomorrow 042817

Warm Up
3 Rounds:
5 Front Squat
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders

20 Depth Jumps

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jerks
army crawl/crab

Ball Slams 3×20
Overhead Squats 5×5

WOD – Greg
20 Minute Progression
Push Ups

Toes to Bar 4×20

Warm Up
2 Rounds:
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 Dead Lift

Russian Swing 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box Jumps

Warm up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5×5

WOD – Frank Lucky 7’s
Strict Press 7×1
Push Press 7×1
Split Jerk 7×1

Plank 3×30 Sec

Warm Up
3 Rounds
10 Dead Lift
10 Box Jumps
10 Burpees
10 Jump Rope

Mats
Ladders
10 Broad Jumps

WOD
5 Rounds
400m
50 Push Ups

Warm Up
3 Rounds
15 American Swings
10 Pistols
5 Ninja Roll Ups

Front Squat 5×5
Clean and Jerk 3×20

WOD- KALSU
100 Thrusters the hard way
On the Minute every minute
do 5 Burpees then finish the minute with
Thrusters until 100 are achieved.